德國康健

歐洲藥局常推薦低劑量褪黑激素（Melatonin），因其具備最明確的證據與合規宣稱：1 mg 有助縮短入睡時間，≥0.5 mg 可減輕時差不適。實務建議以短期、低劑量為原則，多數成人睡前 30–60 分鐘服用 0.5–1 mg 即足夠；若為慢性失眠，首選仍為失眠認知行為治療（CBT-I），不宜長期依賴補充。常見副作用為白天嗜睡、頭痛、頭暈，並可能與抗凝血、降壓、鎮靜、抗癲癇與部分抗憂鬱藥交互作用；兒童、青少年、孕哺乳者應先諮詢醫師。整體而言，Melatonin適合用於入睡延遲與跨時區的短期輔助，但並非萬靈安眠藥。

聚焦維他命 D、鐵質與 Omega-3 三大常見缺口，從「先檢測、後補充」出發，提供高風險族群辨識、飲食來源與正確吃法：D3 隨含脂餐；鐵與鈣、茶咖啡錯開並搭配維 C；Omega-3 以每週兩次魚或魚油／藻油補足。並補充 OH 與 n-6/n-3 的定義、Ferritin 快速判讀，以及代謝高風險為何需要關注血脂與 Omega-3 的理由與實作建議，讓補充更安全、有效安心。

德國人不盲補：先檢測與評估，再以單方/小組合精準補充；重視劑量與時機、產品品質，並結合飲食運動，以「評估→補充→追蹤→調整」讓保健品確實有效。

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